Sweet Potato Smoothie

My sweet potato smoothie is deliciously creamy! This is my go-to smoothie for winter because it's flavoured with warm spices, and made without ice.

This sweet potato smoothie recipe was born out of necessity.

I've been trying to stick to my resolution to add more fruits and veggies to my diet, and one of my favourite ways of doing that is by having a smoothie in the morning. Especially if I'm planning on working out before I start my workday.

My smoothies are pretty basic. I either make my blueberry smoothie with oats, or throw one together with whatever fruit I have on hand.

The problem is that I usually make my smoothie with ice, and I don't want to drink something that cold in the middle of winter. Especially when it's -14°C outside.

My solution was to come up with a smoothie that tastes great at room temperature, or even slightly warm.

It turns out that sweet potatoes actually work really well in a warm-ish smoothie! And not just any sweet potatoes - steamed sweet potatoes!

I had first learned about steaming sweet potatoes in an article from Bon Appetit magazine. The writer talked about how steaming the potatoes gave them a creamy dessert-like texture. Perfect!

Steaming the sweet potatoes is preferable for this smoothie recipe because they blend up really smoothly. You could use baked or roasted sweet potatoes if you want to though, but they will be a bit more fibrous in texture.

I tested this recipe about six or seven times before writing this blog post. I played around with the spices, changed the quantity of milk, added ingredients, took ingredients out... you get the idea.

And you know what I found?

That there really isn't a bad way to make a sweet potato smoothie. What you put into this recipe is really up to you and your dietary needs.

The foundation recipe is basically sweet potato flesh blended with some kind of milk, seasoned with warm spices and sweetened (if desired).

This recipe makes about 3 servings, so you're looking at about a half cup of cooked sweet potato per serving. While the sweet potato is tasty on its own and does have great nutritional benefits, I find that I need to bulk-out my smoothie a bit more to make it really filling.

I usually make mine with lactose-free high-protein low-sugar milk (the best choice for me), steamed sweet potato flesh, pumpkin spice (because I have it), extra cinnamon (because it's tasty), plain silken tofu (for protein), and a tiny bit of honey to round it all out.

Silken tofu works really well in smoothie. Not only does it add protein, but it makes the smoothie extra creamy too. Which is nice if you're using low-fat milk, or just enjoy a really creamy smoothie.

If you want more fibre, adding soaked quick-cook oats works really well. If I add oats to my smoothie, it keeps me from feeling hungry for quite a while.

If you don't like a thick smoothie, you might want to thin this one out with more milk than I used.

Another nice add-in is grated fresh ginger. It adds a bit of kick that you just can't get from the powered stuff. I like adding it in if I feel like I have a cold coming on.

I like to keep any leftover sweet potato smoothie in the fridge for the next day. Just be sure to cover it with plastic wrap or place it in an air-tight container.

I hope you'll give this recipe a try. If you do, please leave me a comment below!
Happy Cooking!

Sweet Potato Smoothie

My sweet potato smoothie is deliciously creamy! This is my go-to smoothie for winter because it's flavoured with warm spices, and made without ice.

5 from 4 votes

Created By: Shareba

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PREPARATION TIME 5 mins

COOK TIME 25 mins

TOTAL TIME 30 mins

COURSE Beverage

CUISINE Canadian

SERVINGS 3 servings

CALORIES 306

Equipment

• Blender
• Pot with Steamer Basket

Ingredients

• 3 sweet potatoes, or 1.5 cups of cooked sweet potato
• 2 cups milk, (dairy or non-dairy)
• 1 teaspoon vanilla extract
• ½ teaspoon pumpkin spice
• ¼ teaspoon ground cinnamon
• 1 teaspoon honey, optional

Instructions 

• Add a few inches of water to a medium pot fitted with a steamer basket. Bring to boil.
• Place sweet potatoes in steamer basket. Cover, reduce heat to medium, and steam until fork-tender 20–30 minutes (depending on size).
• Allow sweet potatoes to cool enough to handle. Scoop out flesh and place in a bowl. You will need 1.5 cups of cooked sweet potato.
• Add all ingredients to blender, except honey. Blend on high until smooth.
• Adjust sweetness with honey and thin with more milk, if desired.

Notes

Optional add-ins:
½ cup plain silken tofu (adds protein)
¼ cup oatmeal soaked in the milk for 10 minutes (adds fibre)
½ tsp freshly grated ginger (adds flavour)
1 tbsp almond butter (addsprotein)

• Cut very large sweet potatoes in half in reduce steaming time
• Sweeten with honey, maple syrup, a couple of dates, or leave plain
• Substitute your favourite spices for pumpkin spice if you don't have it
• Pecan butter may be nice, if available (I couldn't find any at my grocery)
• Leftover smoothie can be kept in the fridge for the next day. Cover with plastic wrap or put in an air-tight container. 

Please read the blog post for detailed tips and explanations.

Sweet Potato Smoothie

Nutrition Facts

Amount per Serving

Calories

306

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

3

g

19

%

Cholesterol

 

16

mg

5

%

Sodium

 

195

mg

8

%

Potassium

 

982

mg

28

%

Carbohydrates

 

56

g

19

%

Fiber

 

7

g

29

%

Sugar

 

20

g

22

%

Protein

 

9

g

18

%

Vitamin A

 

32328

IU

647

%

Vitamin C

 

6

mg

7

%

Calcium

 

256

mg

26

%

Iron

 

2

mg

11

%

* The % Daily Values are based on general nutrition advice for a 2000 calorie diet.

Please note that these nutritional values are only estimates and have been generated from a database using generic products.

Have you made this recipe?Please leave a review in the comments below!